Smith machine seated Calf raises on a step

This is an instructional video to correctly demonstrate Smith machine seated Calf raises on a step

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Soleus calf muscles
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Get a bench to sit on in the smith machine behind the bar.
  5. Place a step under the bar with the back edge vertical to the bar above
  6. Set the smith machine bar to the height that you can get your feet on the step at mid range of the ankle rep range while sitting on the bench
  7. Get knees under the bar with a cushion between the bar and your thighs
  8. Place you’re the balls of your feet onto the edge of the step
  9. The width of your feet should be between hip and shoulder width and the toes should be in a relaxed forward position.
  10. Next unrack the bar by pushing up onto your toes
  11. Go all the way up onto your toes
  12. Next slowly lower your heels down to the floor, pause for half a second then push back up through your feet
  13. Raise up till you are on your toes and as high as you can go.
  14. Next lower back down to the floor and repeat.
  15. For strengthening you should perform 6-10 reps to fatigue
  16. You should perform 3-5 sets with 3 minutes rests
  17. This session can be done 2-3 times per week
  18. For endurance you should perform 15-25 reps to fatigue
  19. You should perform 3-5 sets with no more than 30 second rests
  20. This session can be done 2-3 times per week

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).